Back On Track Together
What is your food plan?
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I lost my 50 pound regain plus a few more pounds. I started in February I think and reached goal in September. Here's what helped me:
Food Journal: Essential, logged every bite on myfitnesspal
Target Calories: 1200
Protein: A minimum of 40% and I aim for 100g, carbs are 20% of my calories and I limit myself to 30g net
Number of meals: 3
Number of snacks: 2-3
Water Loading: not sure what this is but I aim for 16 cups of water or sugar-free decaf beverages. I usually drink 12-14 cups though.
Drink with Meals: Nope
How long do you wait before drinking: I stop drinking 5-10 minutes before a meal and wait 30-60 minutes after a meal.
Typical Meal and Snack: protein and non-starchy veggies, sometimes one serving a day of fruit (low-glycemic: berries or a hard fruit like apple****asionally a high fiber high protein carb (like a tortilla or Kashi Go Lean). No sugar or refined carbs. I started with the 5 day pouch test at first.
Exercise: essential also. One hour a day of HARD exercise, wore a heart rate monitor to make sure I was working hard enough. Mostly treadmill and Zumba. Did Zumba Circuit 2 days a week to tone and build muscle. Wore a Fitbit to aim for 10,000 steps each day. I have to buy a new once since it slipped out of its cover and I found crushed in a rain puddle in the street.
My goal weight was what I achieved after RNY IN 2006...155 pounds and I'm 5'5 1/2''. That's where I stuck and looked fine. My GB surgeon's goal was 145. In September I made to 151 and went on maintenance in October in preparation for extensive plastic surgery that I then had on Oct 24. Once I'm recovered, I'll see where my weight is (4 pounds of skin was removed) and find out if I regained and need to loose a few more to get to 151 again, go on maintenance, or try to archive 145 if I'm within 10 pounds.
I lost my 50 pound regain plus a few more pounds. I started in February I think and reached goal in September. Here's what helped me:
Food Journal: Essential, logged every bite on myfitnesspal
Target Calories: 1200
Protein: A minimum of 40% and I aim for 100g, carbs are 20% of my calories and I limit myself to 30g net
Number of meals: 3
Number of snacks: 2-3
Water Loading: not sure what this is but I aim for 16 cups of water or sugar-free decaf beverages. I usually drink 12-14 cups though.
Drink with Meals: Nope
How long do you wait before drinking: I stop drinking 5-10 minutes before a meal and wait 30-60 minutes after a meal.
Typical Meal and Snack: protein and non-starchy veggies, sometimes one serving a day of fruit (low-glycemic: berries or a hard fruit like apple****asionally a high fiber high protein carb (like a tortilla or Kashi Go Lean). No sugar or refined carbs. I started with the 5 day pouch test at first.
Exercise: essential also. One hour a day of HARD exercise, wore a heart rate monitor to make sure I was working hard enough. Mostly treadmill and Zumba. Did Zumba Circuit 2 days a week to tone and build muscle. Wore a Fitbit to aim for 10,000 steps each day. I have to buy a new once since it slipped out of its cover and I found crushed in a rain puddle in the street.
My goal weight was what I achieved after RNY IN 2006...155 pounds and I'm 5'5 1/2''. That's where I stuck and looked fine. My GB surgeon's goal was 145. In September I made to 151 and went on maintenance in October in preparation for extensive plastic surgery that I then had on Oct 24. Once I'm recovered, I'll see where my weight is (4 pounds of skin was removed) and find out if I regained and need to loose a few more to get to 151 again, go on maintenance, or try to archive 145 if I'm within 10 pounds.
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Cathy W.
Group Leader
Kathy S.
Moderator